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Note the Four Cells Leaving only one cell (25%) appropriate both for anger and expression of anger
Appropriate Anger
2 X 2 Table of Anger
Appropriate Expression Inappropriate Expression
25 %
25%
25 %
25%
Inappropriate Anger
100 %
Distorted Thinking.
Irrational Beliefs.
3.
4.
Unrealistic Expectations.
Family Scripting.
When these are active, the appropriate expression of appropriate anger cell is depleted.
Appropriate Expression Inappropriate Expression
Appropriate Anger
25%
Inappropriate Anger
25%
100 %
So what to do?
Managing Stress
1. Learning ways to relax
The relaxation response Progressive muscle relaxation Meditation techniques Yoga Visualization Prayer Guided Imagery Relaxation or Serenity Tapes/ CDs
Managing Stress
Journaling. Exercise.
(continued)
Managing Stress
2. Setting Aside Personal Time
Journaling Exercise Social Support Pursuing joyful activities Eating well Time management
(continued)
Managing Stress
2. Setting Aside Personal Time
Journaling Exercise Social Support Pursuing joyful activities Eating well Time management 10 2 4 Rule
(continued)
Managing Stress
3. Cognitive Restructuring
(continued)
Reframing automatic negative thoughts with more rational responses that promote coping. Learned Optimism. Cognitive Restructuring literally means changing the way you think about something. It does not just apply to stress management or negative thoughts.
Questions ?